Take the stairs!Some exercise is better than nothing. Studies have shown that accumulating short bouts of exercise can make a difference. For sedentary people, even a few minutes of daily stair climbing - a vigorous but easily accessible form of exercise - can improve cardiovascular health.

In one British study, 22 sedentary university-aged women walked up 199 steps in 2.25 minutes, a “brisk but comfortable” pace which shot their heart rates up to 90 percent of their predicted maximum. They progressed from one ascent per day during the first week to six ascents per day, for a total of 13.5 minutes over the course of a day, during the sixth and seventh weeks. By the end of this modest exercise program, the women were measurably more fit: Heart rate, oxygen uptake and blood lactate levels during climbing were reduced, and their HDL (''good'') cholesterol levels had increased. Happy Friday!Source: Preventive Medicine, 2000; 30, 4, 277-281

When possible, avoid stretches that place your lower back into flexion and rotation (bending and twisting). Discs can be injured from either too vigorous or too prolonged of a stretch in this position.

Happy Friday!

This variation of the hamstring stretch puts your lower back into flexion and rotation, increasing your risk of injury.

This standing variation of the hamstring stretch is safer for your back - the chest is up and the natural curve in your lower back (lordosis) is maintained.

1. Lie on your back on the floor with your palms facing down. Bend your hips and knees 90 degrees. Tip:Gently exhale and engage your abs/core muscles to support the spine.

2. Raise your hips off the mat and roll your spine up off the mat, and hold. Tip: Round your back by rolling your hips and pelvis toward your chest, instead of simply raising your legs. This will help isolate the abs, instead of working your hip flexors.

Image: Beth Bischoff

3. With control, return to the starting position by lowering your spine and hips. Tip: Do not stress your lower back. You should feel the burn in your lower abs, not your lower back.

There exists some controversy over how long a stretch should be held. A good common ground seems to be about 20 seconds. If you're under 40, hold your stretches for 15-30 seconds. If you're over 40, hold them for 30-60 seconds. As you reach your 40s, your muscles become less pliable, so they need to be stretched longer. Children, and people whose bones are still growing, do not need to hold a passive stretch this long. Holding the stretch for about 7-10 seconds should be sufficient for this younger group of people.

Use a chair or bench to squat with perfect form. Stand in front of a chair or a bench when you squat. Lower yourself as if you were sitting down. When your butt touches the bench, push yourself back up. Try it with a light bar or a broomstick first.